Top 10 Benefits of Alpha-Lipoic Acid
Alpha-lipoic acid offers numerous health advantages, from supporting your heart and nerves to promoting healthy aging and maintaining balanced blood glucose levels. Let’s delve into its benefits.
Encourages Normal Thyroid Hormone Levels
Alpha-lipoic acid helps maintain balanced thyroid hormone levels. This is crucial for regulating metabolism, growth, and overall maturation. A 2016 study showed that a combination of ALA, quercetin, and resveratrol promoted normal thyroid hormone levels and helped manage hormone-induced weight gain.
Supports Healthy Nerves
Alpha-lipoic acid is beneficial for the nervous system, particularly the peripheral nervous system, which includes all the nerves outside your brain and spinal cord. It helps reduce oxidative stress, which can alleviate tingling and numbness in the limbs, thus supporting general nerve health.
Promotes Normal Cardiovascular Function
ALA is excellent for your heart and blood vessels. It helps reduce oxidative stress that can damage endothelial cells lining the arteries. Studies have demonstrated that ALA promotes the normal function of blood vessels and supports healthy circulation, including in heart tissue.
Protects Muscles From Exercise-Related Stress
High-intensity exercise can lead to oxidative stress and muscle damage. Alpha-lipoic acid’s antioxidant properties help protect muscle tissue by supporting the body’s internal defenses and reducing lipid peroxidation, often associated with soreness after workouts.
Supports Proper Liver Function
Research indicates that alpha-lipoic acid promotes healthy liver function, especially helpful after exposure to toxins. Regular supplementation with ALA can support liver health and its detoxification processes.
Promotes a Strong Brain & Sharp Memory
As you age, your body produces less alpha-lipoic acid, reducing your natural defenses against free radicals. Studies suggest that ALA boosts memory, mental clarity, and overall brain health, which is particularly beneficial in polluted environments where cognitive health might be compromised.
Promotes Healthy Skin
Alpha-lipoic acid is beneficial for skin health. It supports a healthy complexion by combating oxidative stress, which can lead to acne, dryness, and irritation. Supplementing with ALA can help achieve vibrant, youthful-looking skin.
Promotes Graceful Aging
Oxidative stress is a significant contributor to aging. Studies have found that ALA can reduce oxidative damage and promote the rejuvenation of aged cells, including muscle and heart tissue. This makes it an excellent nutrient for those looking to age gracefully.
Supports Healthy Blood Glucose Levels
Alpha-lipoic acid aids in maintaining normal blood glucose levels by enhancing insulin sensitivity. This is crucial for overall metabolic health. Research in 2017 indicated that ALA helps sustain balanced blood sugar levels and assists in preventing conditions related to high glucose.
Supports a Healthy Body Weight
While a balanced diet and regular exercise are key to maintaining a healthy weight, alpha-lipoic acid can assist in this journey. Some studies suggest that ALA supplementation contributes to weight management and prevents weight gain when combined with a healthy lifestyle.
What Is Alpha-Lipoic Acid?
Alpha-lipoic acid (ALA), also known as thioctic acid, is a naturally occurring compound produced in small amounts in the mitochondria, the “powerhouse” of cells. ALA serves as a coenzyme essential for energy production through the Krebs cycle. It comes in two forms: R- and S-lipoic acid, with the R-form being naturally synthesized and more bioavailable for humans.
Where Do You Get Alpha-Lipoic Acid?
Your body produces alpha-lipoic acid naturally, but you can also get it from your diet or supplements. It’s present in some foods and is an ingredient in many anti-aging skincare products.
Your Body
Your cells produce ALA, although this production decreases with age. Adding ALA supplements can provide significant health benefits and support your body’s natural levels.
Foods That Contain Alpha-Lipoic Acid
ALA is found in various foods. Animal products like organ meats are rich in ALA, but it’s also present in plant-based sources such as broccoli, spinach, tomatoes, flaxseed oil, chia seeds, and walnuts.
Nutritional & Therapeutic Supplements
For those needing more ALA than their diet provides, supplements can help. They offer a much higher concentration of ALA than naturally occurs in foods, ranging from 50 to 600 mg per serving. The best supplements contain pure R-lipoic acid, and the body absorbs them most effectively on an empty stomach.
Is Alpha-Lipoic Acid Safe to Take During Pregnancy?
Research into ALA’s effects during pregnancy is not yet conclusive but suggests potential benefits. Its ability to support healthy mitochondria may benefit pregnancy, but always consult a healthcare provider before starting any supplement regimen during pregnancy.
Safety & Side Effects
Generally, alpha-lipoic acid has minimal side effects, the most common of which are minor skin reactions and digestive issues. Some people may experience a sulfur smell in their urine. It’s crucial to consult with a healthcare professional before starting ALA, especially if you are on other medications or have underlying health conditions.
Is Alpha-Lipoic Acid Right for Me?
Alpha-lipoic acid offers numerous benefits, particularly its strong antioxidant properties, which support overall health. If you seek a natural supplement to boost your body and brain, consider trying ALA as part of a holistic health regimen.
